Feast and Fast Challenge- Alternate Day Fasting As promised, here's your quick and easy PDF that outlines everything that was in the video on YouTube for this meal plan. This is Your PDF that has your meal plan as well as recommended products and shopping lists. LINKS FOR GROCERIES Here is Your link to Sign Up for 25% Off Thrive Market to Try Various Foods that are in this plan. NOTE – YOU DO NOT HAVE TO USE THIS, I PUT IT HERE AS A WAY TO MAKE THINGS EASY FOR YOU: http://www.ThriveMarket.com/Thomas Thrive Market was also awesome enough to create a specific shopping list for this meal plan challenge so that you can pick certain things that I recommend during the challenge - http://thrivemarket.com/thomasfavorites COMMUNITY FACEBOOK PAGE FOR GROUP COACHING Thanks for being a part of this and also, don't forget to join the FB group if you want a bit more community and interaction from me and my coaches! - https://www.facebook.com/groups/564635474362635/ LINKS FOR SOME OF THE SUPPLEMENTS These are the recommended electrolytes that I would use during your fasting days - This is for a free sample pack of LMNT - http://www.drinklmnt.com/thomas This is the Magnesium that I would recommend - Try it Here REMEMBER TO REFERENCE THE VIDEO ON YOUTUBE FOR MORE DETAILS IF YOU GET CONFUSED OR FORGET. Thanks for being a part of this! Feasting Day (175% of Calories) Wake Up - ACV + ½ tsp Turmeric, ½ tsp Ginger Drink Workout - Cardio while Fasting Meal #1 30 Minutes Post Workout: - 1 scoop Protein + Almond Milk 15 Minutes AFTER Protein Shake: - 8oz Red Potato (hash, etc.) 6oz Lean Chicken (Mediterranean spices) 2 cups Sauteed Spinach + 1tbsp Avocado ½ cup Raspberries/Strawberries 15 Minutes AFTER Meal: - 2oz Macadamia Nuts Meal #2 - 7-9oz Lean Ground Beef/Chicken 2x Coconut Wraps (Thrive Market/Walmart) 1 ½ cup Mixed Greens 3 tbsp Dressing 1x Hard Boiled Egg Snack - Pick One (optional) - 6oz Cottage Cheese ½ Avocado + 1 scoop Protein 2x Chomps Sticks + 1oz Macadamia Nuts Dinner - 7pm (or earlier) - 6-7oz Salmon or Chicken Thigh 1 cup Cauliflower Stir Fry - Peppers, Peas, etc. 2 tbsp Coconut Oil or Ghee 1 cup: Broccoli, Bok Choy, Chard Fasting Day (25% of Calories) Wake Up - ACV + Turmeric + Ginger + Cayenne Workout - Strength Oriented (resistance training) - If You Workout in AM - consume electrolytes If You Workout in PM - workout right before you break your fast Approved to Consume During Fast - Black Coffee w/ Spices Matcha or Black Tea ACV LMNT Electrolytes If You Get Too Hungry - Bone Broth (Fond or Kettle & Fire) 2 tbsp Coconut Oil 30 Minutes Prior to Breaking Fast - 2 tbsp ACV 1 tsp Cinnamon Optional - 15 Minutes Prior to Breaking Fast: - 1 cup Bone Broth Break Your Fast - After 20-22 Hours of Fasting (~ 5pm) - 1 scoop Protein + 1 scoop Collagen OR 5oz Lean Poultry 60 Minutes AFTER Breaking Your Fast Consume a Meal Containing: - 40-55g of Protein 40g of Fat <25 of Carbs 10-15g of Fiber (from Carbs) *Use Mediterranean Spices Supplements Supplements to Consume on 175% Day (Feasting Day) - 2,500IU Vitamin D3 with Lunch 300mg CoQ10 with Dinner Probiotic 30 minutes prior to Dinner 400-500mg Magnesium – GET IT HERE 1 packet of LMNT Electrolytes After Dinner – Free Sample Pack http://www.DrinkLMNT.com/Thomas 2-5g of Fish Oil with Dinner Supplements to Consume on 25% Day (Fasting Day) - 500-800g Magnesium 300mg CoQ10 with Dinner 5g Fish Oil and/or Krill Oil with Dinner 1 packet of LMNT Electrolytes DURING Your Fast Probiotic 2 hours after Dinner Optional - Nicotinamide Mononucleotide - NMN (take with meal) Digestive Enzymes (take with meal) Kava Extract (take after dinner) Psyllium Husk (take with meal)
